He wakes up at the same time every morning

The problem many people have when trying fall asleep is that their sleep schedule isn't a schedule at all, but a free for all.

If you wake up at 11 a.m. on Sunday morning and then try to fall asleep later that night to be up for work by 7 a.m. Monday, you're not going to have enough "sleep drive" — or the desire to fall asleep — to hit the hay early enough.

"When people get up later and later, they have less sleep drive and they think, I can't sleep I have insomnia," Fuller said. "Well, no, actually your sleep drive isn't that high."

Waking up at the same time every morning is one of the most important things you can do to get a good night's sleep, Fuller said.

He skips the evening booze

Many people find that alcohol is a tempting elixir to help you fall asleep. It relaxes your muscles, calms your nerves, and before you know it you're zonked out.

But beware. Those soporific effects won't last through the night.

"People take booze all the time to go to sleep, and it works, "Fuller said. "But the problem is that the alcohol effects wear off and you're stuck in the middle of the night awake, staring at the ceiling. You're already in withdrawal."

He sets the sleeping mood

Fuller wakes up every day at an impressive 5:30 a.m. His goal, then, is to be in bed with his eyes closed by 9:30 p.m.

That's a tall order when there are dishes to wash, Netflixes to watch, and Internets to read. In order to set his body's internal clock to prepare it for sleep time, Fuller begins a ritual of dimming the lights about an hour before bedtime.

"My wife thinks I'm a little weird because I start dimming the lights," Fuller said. "But I really feel like it sets the mood for my sleep."

Low light levels help to ramp up the body's natural production of melatonin, a hormone that helps you fall and stay asleep.

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He avoids screens an hour before bedtime

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Remember how dim lights cause a spike in melatonin production to help you fall asleep? Bright blue light from smartphone and iPad screens completely counteract that effect.

They do this by tricking your brain into thinking it's daytime, causing those sleep-inducing melatonin levels to drop.

Over time, ruined sleep schedules from smartphone light can damage your memory and increase the risk of depression, obesity, and even certain cancers, among other things.

Fuller tries to avoid or at least limit his iPhone use after 8:30 p.m. — an hour before he falls asleep.

And most importantly, he's not obsessive about it

While Fuller does try to stick to this routine every day, he is realistic and does stray from time to time to accommodate, well, life.

"I try not to be neurotic about it," Fuller said. "I try not to be neurotic about anything I do."

But when he does keep up with this routine, he finds that it always pays off.

"As boring as it sounds, I find that when I do this I feel good. I feel happy when I wake up, I feel rested," Fuller said. "If I do have a day where I mess up that schedule, I don't feel like myself the next day. I feel very incentivized to stay on my schedule."